Animated GIF · Available via API
gif_boxDumbbell Fly
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fitness_center Equipment
DumbbellCategory
strength
Mechanic
isolation
Cal/min
6.1
Force
push
Dumbbell Fly is a beginner single-joint isolation pushing exercise targeting the Pectorals in the Chest region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders.
list_alt Step-by-Step Instructions
Lie flat on a bench with a dumbbell in each hand, palms facing each other.
Extend your arms straight up over your chest, with a slight bend in your elbows.
Keeping a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
Pause for a moment, then reverse the movement and bring the dumbbells back up to the starting position.
Repeat for the desired number of repetitions.
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